Studies have shown that certain foods can affect appetite, so they may be beneficial for weight loss when included in a healthy diet. Foods that provide the body with protein and fiber may be especially useful for managing body weight.

One study demonstrated that certain foods, including fruits, vegetables, nuts, whole grains and yogurt, cause weight loss. At the same time, potato chips, sugary drinks, red and processed meats were associated with an increase in body weight. Based on these findings, in order to lose weight, it is best to limit fried foods, foods with added sugar, high saturated fats and highly processed foods in the diet. Add the following 7 products.

Eggs. In a small study, it was found that men who ate eggs for breakfast ate fewer meals at the next meal and over the next 24 hours compared to those who ate buns for breakfast. Those who had breakfast consisting of eggs also reported feeling less hungry and fuller 3 hours after breakfast than those who ate buns. After breakfast with eggs, there were fewer fluctuations in the level of glucose and insulin in the blood, as well as the level of the hunger hormone - ghrelin.

Oatmeal. The study found that after a breakfast of oatmeal, participants felt fuller than after breakfast with cereals. The authors concluded that beta-glucan is probably responsible for this.

Legumes. They are rich in protein and fiber, so with their help you can influence the feeling of satiety. In studies, diets that included legumes resulted in weight loss, as opposed to diets that did not include these foods.

Nuts. The study, which involved overweight and obese women, compared a weight-loss diet supplemented with 50 grams of almonds per day with a diet that did not include nuts. After 3 months, in women from the group that consumed almonds, body weight decreased more significantly than from the group that did not use nuts. Women who consumed almonds also showed a significantly greater decrease in waist size, body mass index, cholesterol and blood glucose levels. Nuts contain protein and fiber, which may help explain their effects on body weight. They also contain healthy fats and other beneficial nutrients. Although nuts can be included in a healthy diet, moderation is still of great importance as they represent a high-energy food.

Avocados. It is a product rich in fiber and healthy fats, as well as many other nutrients. It can help in the management of body weight. The study showed that the body weight of participants who consumed avocados was significantly less and the body mass index was lower compared to those who did not eat this fruit. Those who ate avocados also tended to eat more fruits, vegetables, and fiber.

Berries. They are very rich in fiber, which allows you to use them to control body weight. One cup of raspberries or blackberries contains 8 grams of fiber. Berries can be added to many dishes, such as oatmeal, yogurt or salads.

Cruciferous vegetables. Vegetables including broccoli, cauliflower and Brussels sprouts also contain fiber. One cup of boiled Brussels sprouts provides 6 grams of fiber, which is 24% of its daily intake.

Diet Management Tips

Instead of fried foods, it is better to choose foods that have been baked or boiled. High-protein foods, including beans, chicken, eggs, fish, and turkey, are good alternatives to red meat.

When choosing foods to reduce body weight, it is also important to remember about portion sizes even for healthy foods.

Sugar-sweetened beverages can provide a significant amount of calories, but they do not lead to the same feeling of satiety as solid food. Choose calorie-free beverages like water or unsweetened tea rather than juices and carbonated sugary drinks.

It is worth remembering that although a healthy diet can help bring the figure back to normal, physical activity is also necessary to reduce body weight and consolidate the result.

Work on getting enough sleep and managing stress levels in addition to healthy food choices and workouts, as sleep and stress affect health.